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Clean Strength Standards

Quick Answer Clean

A 180 lb male with an Intermediate-level Clean of 211 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 265 lbs (1.47x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Clean demonstration
Competition-Verified

How strong is your Clean? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell, Weight Plates
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Clean?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Clean?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 68 98 136 180 227
120 77 109 148 194 243
130 85 119 160 207 257
140 93 128 171 219 272
150 101 138 182 232 285
160 109 147 192 243 298
170 117 155 202 254 310
180 124 164 211 265 322
190 131 172 221 276 334
200 138 180 230 286 345
210 145 188 239 295 355
220 151 195 247 305 366
230 158 203 255 314 376
240 164 210 263 323 386
250 170 217 271 332 395
260 177 224 279 340 404
270 182 230 286 348 413
280 188 237 293 356 422
290 194 243 301 364 430
300 199 249 307 372 439
310 205 255 314 379 447

How Does Age Affect Clean Strength?

How Clean standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 95 131 176 227 281
20 108 150 201 259 322
25 111 154 206 266 330
30 111 154 206 266 330
35 111 154 206 266 330
40 111 154 206 266 330
45 106 146 196 253 313
50 99 137 184 237 294
55 92 127 170 219 272
60 84 116 155 200 248
65 76 105 140 181 224
70 68 94 126 162 201
75 61 84 112 145 180
80 54 75 101 130 161
85 49 67 90 116 144
90 44 61 81 105 130

What Do Clean Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Clean, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Clean. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your Clean technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your Clean setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your Clean is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Clean

Tier-specific training recommendations to move your Clean to the next level.

Beginner → Novice Building Your Foundation
  • Train the Clean 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Clean.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Clean under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Clean

  1. Stand with feet hip-width apart, barbell over mid-foot.
  2. Bend at hips and knees to grasp barbell with a shoulder-width grip.
  3. Keep chest up, back straight, and arms fully extended.
  4. Drive through heels, extend hips and knees to lift the bar.
  5. When bar reaches mid-thigh, explosively extend hips and shrug shoulders.
  6. Pull yourself under the bar, rotating elbows forward to catch it on shoulders.
  7. Stand up fully with barbell resting on shoulders.
  8. Lower barbell back to the floor under control.

Read the complete Clean guide on FitnessVolt →

Tips for Clean

  • Keep the bar close to your body throughout the lift.
  • Focus on a powerful hip extension to generate momentum.
  • Ensure a strong and stable catch position by rotating elbows quickly.

Where Do These Clean Standards Come From?

These Clean standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Clean Good for Your Weight?

Strength standards help you objectively measure your Clean performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Clean 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Clean depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Clean within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE